Calcium: fast facts you should know
Why is calcium important?
Calcium is essential for building and maintaining healthy bones throughout your lifetime. Almost 99% of the body’s calcium is stored in our bones.1
How much calcium is recommended?
| Australian dietary calcium recommendations vary according to age. | ||
|---|---|---|
| Children | ||
| • 1 – 3 years • 4 – 8 years | 500 mg/day 700 mg/day | • Growing bones require daily calcium intake • Daily dietary recommendations increase as children grow |
| Girls and Boys | ||
| • 9 – 11 years | 1,000 mg/day | • Growing bones require daily calcium intake • Daily dietary recommendations increase as children grow |
| Teenagers | ||
| • Girls and Boys | 1,300 mg/day | • Calcium is essential during the growth spurt • Peak bone mass is achieved by early twenties and 40% is acquired during puberty |
| Adults | ||
| • 19 + years | 1,000 mg/day | • Adequate calcium intake maintains bone strength |
| Older Adults | ||
| • Women over 50 + years • Men over 70 + years | 1,300 mg/day 1,300 mg/day | • Daily recommendation increases as calcium is less effectively absorbed from the intestine and more can be lost through the kidneys |
What happens if you don’t consume enough calcium?
A small amount of calcium is absorbed into the blood and used for the healthy functioning of the heart, muscles, blood and nerves.2 If you don’t consume enough calcium in your diet to maintain adequate levels in the blood, your body will start taking calcium from your bones.
If you remain calcium deficient, your body will eventually remove so much calcium from the skeleton that your bone density will decline, putting you at risk for developing Osteoporosis.3
How do I boost my calcium levels?
The best way to get your recommended calcium intake is to eat a diet rich in minerals.
Osteoporosis Australia recommends 3-5 serves of calcium-rich food daily. The number of serves needed will depend on the calcium content of the particular food.4
How does ageing affect calcium intake?
As we age, calcium becomes harder for our bodies to absorb. Complicating things further, many older adults eat smaller, poorly balanced meals which don't supply enough nutrients for their daily needs.
Some other risk factors to consider include:
- Poor appetite, illness, or social/economic problems can make it hard to eat well
- Low vitamin D levels from less frequent exposure to sunlight (more likely if you are house-bound/have limited mobility). Low vitamin D also causes poor absorption.
- Poor kidney function can result in an increased loss of calcium in the urine.5
At Southern Cross Care, our clients are our number one priority. Whether they use our Health & Fitness Allied Health services, visit our Respite centres, undergo a Restorative Care Program or go on one of our exciting Out & About trips; our person-centred approach ensures every client is supported in their journey to be Better for life.
References:
- https://www.arthritisnsw.org.au/osteoporosis/nutrition-for-osteoporosis/
- https://healthybonesaustralia.org.au/wp-content/uploads/2020/11/HBA-Fact-Sheet-Calcium.pdf
- https://www.betterhealth.vic.gov.au/health/healthyliving/calcium
- https://healthybonesaustralia.org.au/your-bone-health/calcium/
- https://arthritisnsw.org.au/
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